What about fiber products. Side effects and contraindications

We have heard many times from doctors, nutritionists, popular TV presenters and all-knowing girlfriends about the magic word "fiber", which is able to cleanse our body of toxins and toxins.

What is this miracle? In fact, it is correct to talk not about fiber, but about dietary fiber. Dietary fibers are complex carbohydrates that are not digested in the human gastrointestinal tract. More precisely, human digestive enzymes are not able to digest it, but the beneficial intestinal microflora is quite capable of this task.

All dietary fiber contained in food is usually divided into six types: cellulose, fiber, hemicellulose, pectins, lignin, and the so-called mucus and gums. I draw your attention to the fact that according to the information available on the Internet it is impossible to establish how much fiber is in a particular product, and how much gum, cellulose or pectin.

It is possible that reference books have been compiled on this topic for narrow specialists in the food industry or physicians, but no one has provided them for the general use of the network, by and large, the available information is very approximate and not always reliable. But it is very important what kind of dietary fiber is contained in the food on our table. And that's why. Dietary fibers differ in composition and in their properties.

All of them are classified by water solubility into:

water-soluble: pectin, gums, mucus, starch - it is believed that they better remove heavy metals, toxic substances, radioisotopes, cholesterol.

water-insoluble: cellulose (fiber), lignin - these retain water better, contributing to the formation of a soft elastic mass in the intestines and improving its excretion.

Roughly speaking, fiber is the shell of plant cells, and pectins are the substance that binds plant cells together. Physiologically, the difference is felt, this is how - if there is more pectin in the foods consumed, then the time of digestion of food is delayed. If there is more fiber (cellulose), it is shortened. Anyone who has ever suffered from constipation will understand what I mean.

Actually the names speak for themselves - coarse dietary fiber (fiber) and soft dietary fiber (pectin).

For even greater clarity, I will give an example: an apple. Beautiful, juicy, healthy and other blah blah. Let's turn to the numbers: 100 g of the edible part of apples contains 0.6 g of fiber, 1 g of pectin (averaged). As you can see, fiber is almost two times less than pectin. Therefore, some people who are prone to constipation, due to the physiological structure of the intestines (dolichosigma, extra intestinal loops, etc. pathologies that are detected during colonoscopy or irrigography), after they eat a lot of apples, especially after cutting the peel, will wait for the urge to visit toilet room even longer than without apples. Now, if they ate one peel, they would get the effect - after all, cellulose (fiber) is found mainly in the peel, and pectin in the pulp.

Many mothers faced a problem: after the introduction of apples into complementary foods, the babies began to hold stool. But to most people, the phrase "apples and constipation" seems wild and awkward. Well, after all, apples are solid fiber! Why doesn't she work? And try to give zucchini puree or carrot juice and the stool will improve.

What is dietary fiber for?

Water-soluble dietary fiber: gums and pectin bind to bile acids in the intestines (form a gelatinous gel-like mass in the stomach), thereby reducing fat absorption and lowering cholesterol levels. In general, they delay the process of moving food through the gastrointestinal tract, envelop the intestines, protecting it if it has ulcers and erosion. Therefore, on a diet with diseases of the gastrointestinal tract, with cholecystitis, enterocolitis, it is useful to eat not raw fruits, but baked ones with the skin removed. In addition, gums and pectin slow down the absorption of sugar after meals, which is useful for diabetics.

Water-insoluble dietary fiber: cellulose (fiber) and lignin bind water in the intestines, thereby giving volume to the "gastrointestinal waste", contribute to faster bowel emptying, which is the prevention of such consequences of constipation as spasmodic colitis, hemorrhoids, colon cancer, varicose veins rectum.

In the instructions for dietary fibers sold in a pharmacy, you can find out that they bind xenobiotics, heavy metals, radioactive isotopes, ammonia, divalent cations and contribute to their excretion from the body. In fact, they have an enterosorbing, detoxifying, antioxidant effect.

But it is wrong to scratch one size fits all, under the name "fiber" all dietary fiber. For people who do not have digestive problems, and the gastrointestinal tract works like a clock, an extra intake of some dietary fibers, namely fiber, threatens with diarrhea and flatulence.

How much dietary fiber does a person need

Nutritionists in most countries believe that a person simply needs ballast substances in the form of dietary fiber. Here are just a consensus on how much is in grams - no. The American Dietetic Association has set a target of 25-30 grams of fiber per day. Russian nutritionists recommend 20-25 g of fiber per day. This is an indicator for the average person, without physiological abnormalities.

In case of any diseases, the doctor can correct the norm. So, in some cases, the amount of dietary fiber, and in particular coarse (fiber), can be increased to 40 g per day (in sports medicine, recommendations are from 35 to 50 g of fiber per day). Or vice versa, it is reduced, although in most cases, if you write down the diet of an ordinary person (non-vegetarian) according to nutritional value, then 15-17 g of fiber per day is gained from strength - too much refined food in our life.

The recommended dose of pectin for normal populations is 4 g per day for adults and 2 g for children. With an increased radioactive background, the pectin rate should be increased to 15 g per day. An excess of pectin in the body can cause allergic reactions, fermentation in the colon, accompanied by flatulence and a decrease in the digestibility of proteins and fats. Have I already mentioned that dietary fiber is found only in plant foods? No, well, you guessed it. But the content of dietary fiber, or rather pectins and fiber, varies greatly.

Foods containing dietary fiber

Vegetables

Berries and fruits

Cereals, grains and legumes

Nuts and seeds

The amount of pectin substances can vary for various reasons. The first is the varietal qualities of fruits and vegetables. More clearly on pears, remember how different they are - with a thin peel (conference pear), with a thick one (Chinese pears). In addition, during storage, the amount of pectin in fruits decreases, so it is more beneficial to eat fresh fruits and vegetables.

The amount of fiber also varies depending on the variety, this is clearly seen in the now popular chickpea. There are two types on sale: white chick-pea desi is yellow, dry dirty yellow or gray and brown chick-pea kabuli (popular in India) is dark brown, dry almost black. The content of pectins and fiber, as well as the total carbohydrate content (starch is almost 1.5 times more in white chickpeas) is very different. In addition, the amount of dietary fiber and total carbohydrate content depends on whether you use shelled or unshelled chickpeas in your meals. I collected this article literally bit by bit from reference books, not only Russian ones, for example, “Dietary fiber profile of food legumes” by Sarhad J. Agric. Vol. 23, no. 3, 2007.

By the way, in addition to pectins and fiber, some products contain other dietary fibers - mucus - substances of various chemical composition, mainly polysaccharides, but close to pectins. They selectively absorb other harmful substances in the intestines, reducing putrefactive processes in it, promote healing of its mucous membrane and removal of excess cholesterol from the body. Their source is, first of all, linseed (6-12%), mucus is also present in rye grain.

Summarize: most rich in fiber, and dietary fiber in general, primarily legumes, nuts and seeds, especially flaxseed, whole grain flour, then vegetables (especially onions, carrots and beets), fruits (especially avocados, dried fruits) and berries (especially cranberries) , raspberry, black currant). Moreover, fruits have the highest content of dietary fiber in the peel.

Do not discount some spices, such as cinnamon. It is very rich in dietary fiber. I could not find information on how much pectin is in it, and how much fiber, it is only known that the total amount of dietary fiber is 53 g per 100 g, which is more than half. So cinnamon enriches pastries not only in taste, but also structurally.

How much and what to eat to get enough fiber

To gain the required amount of fiber 25-35 g, you need to eat a lot of vegetables and fruits, for example, 1 kg of apples or 1 kg of pears, or 1 kg of carrots, or 1 kg of cabbage or 1 kg of pumpkin, 1.5 kg of apricots, or 2 kg melon. You can overeat with berries - just half a kilo of currants! But you don't eat that much every day.

One of the main suppliers of dietary fiber is bread - rye (8.3 g of fiber per 100 g of bread), grain (8 g of fiber), doctor's bun (with bran - 13 g of fiber), cereals (oatmeal - oatmeal, buckwheat - according to 10-11 g fiber). But count how much bread you eat? A slice of bread weighs 20-30 g, one large plate of oatmeal - only 40 g of cereal. A large bowl of buckwheat contains only 8 grams of fiber.

Especially lack of dietary fiber, in particular fiber, children, it is difficult to force them to eat vegetable salads, whole grain bread, legumes. Save nuts and dried fruits.
If you reconsider your own and start eating more food rich in fiber, one not very pleasant moment appears - an increase in the amount of carbohydrates or fats and total calories. The fact is that in fruits and dried fruits, for example, in addition to dietary fiber, there are a lot of sugars, in nuts - fats.

In the same apples, in addition to pectin and fiber, 10 g of sugars for every 100 g of weight, in prunes - 38 g of sugar. The norm of carbohydrates for a person averages 250-450 g (depending on weight and physical activity). The same is true with nuts and seeds - you can sort out fats, the norm of which is about 40-50 g per day.

I tried to make a daily diet for the day, from the most common products, so as to more or less bring it closer to the norm. To be honest, it's not that easy! Do not judge strictly, an approximate version for the day, which should be divided into 5-6 meals:

• 120 g (5-6 slices) rye bread,
• 200 g cottage cheese 5%,
• 200 g boiled long grain rice
• 200g boiled pasta
• 100 g boiled chicken fillet,
• 200 g baked pink salmon without oil,
• 200 g fresh cucumber (1 cucumber),
• 150 g fresh tomato (1 small)
• 10 g vegetable oil (tablespoon),
• 100 g tangerines (2 small ones)
• 500 g apples (2 large or 3 medium)
• 60 g sugar (10 teaspoons for tea or coffee),
• 20 pieces (20 g) almonds.

Total: 130 g of protein, 44.6 g of fat, 275 g of carbohydrates, of which 39 g of dietary fiber, a total of 2054 kcal. Calculated for a person with an energy requirement of 2000 calories (+/- 50), engaged in amateur strength training 3 times a week, not striving to lose weight. You can replace vegetable oil with butter by adding it to the side dish, then you will have to eat vegetables raw so as not to go overboard with fats and calories.

Diet option: remove all apples from the above list, add a plate of boiled lentils (200 g) and get: 140 g of proteins, 43 g of fat, 210 g of carbohydrates, of which 39 g of dietary fiber, only 1811 kcal - more fitness option - slight deficit Calories and fewer carbs will help you shed some fat.

Another diet option: we completely remove sugar, replace it with 100 g of prunes (1 piece without a stone weighs 8-10 g), then the hated lentils can be replaced with a portion of 300 g baked in spices (without oil or with a drop of oil) potatoes. We get: 134 g of protein, 44 g of fat, 224 g of carbohydrates, of which 38.6 g of dietary fiber, a total of 1849 kcal.

Sometimes there are cases when there is no desire or opportunity to eat vegetables and fruits. Most often, this is in the process of losing weight. Carbohydrates (sometimes fats) are cut here. And they are cut down very much - less than 100 g per day. But then the intake of dietary fiber is very sharply reduced, literally up to 2-4 g. This threatens with a serious violation of the regularity of the "stool". In such cases, special foods with a high fiber content come to the rescue: wheat bran, oatmeal, rye (25-55 g fiber), flax flour (25 g fiber), soy flour (14 g fiber).

But, perhaps, each of these products should be devoted to a separate article ...

What is fiber and what foods contain it, you can find out by reading our article. Fiber is a unique type of dietary fiber that is transformed in the stomach into sucrose molecules and, without decomposing, is excreted from the body. Fiber should be an essential part of our diet. An adult should eat about 20-30, but not less than 15 grams of fiber daily. If a person is engaged in hard physical labor or is fond of sports, his body's need for fiber rises to 40 grams per day.

Sources of fiber are common foods and artificially synthesized food supplements (BAA). Divide your daily fiber intake into several meals. Several factors affect the absorption of fiber by the body: this is the general state of health, and the quality of the products, and the way they are prepared (during heat treatment, the fiber softens, and it is easier for the body to absorb it).

The benefits and harms of fiber in nutrition

The diet of modern people includes few foods rich in coarse fibers. We increasingly prefer to eat somewhere else (fast food), ready-made frozen food and restaurant dinners, forgetting about vegetables and fruits. Meanwhile, the deficiency of fiber obtained from natural food will not help to fill even the highest quality nutritional supplements.

Excess weight, diseases of the cardiovascular system and - this is the deplorable result of malnutrition with a low content of coarse fibers. Fiber stimulates digestion and intestinal motility - it is easier for the body to remove undigested food residues when fiber is in the diet. With its lack in the intestines, fermentation processes begin, which leads to constipation and flatulence.

However, for the health of the body it is important to eat varied and moderate at the same time. Too much coarse fiber in the diet interferes with the absorption of other nutrients from food. Once in the digestive system, fiber tends to increase in size at least twice. Some foods containing fiber (for example, bran) can increase 5 times.

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The minimal consequences for the body, to which the uncontrolled use of coarse fibers leads, are disturbances in the functioning of the gastrointestinal tract and bloating. If you decide to enrich your daily diet with high-fiber foods, start doing it gradually, start with small portions and gradually bring your fiber intake to normal.

Although fiber is digested and absorbed slowly, it is difficult to overestimate its benefits for our body:

• it normalizes the work of the ZhTK;
• supports the intestinal microflora, which contributes to an increase in its peristalsis;
• promotes weight loss, as it slows down the absorption of proteins, fats and carbohydrates;
• helps cleanse the intestines from toxins and toxins;
• helps to remove harmful substances and heavy metals from the body;
• prevents diseases of the cardiovascular system and diabetes.

The main types and characteristics of fiber

Cellulose is divided into two types:

1. Soluble - relatively mildly affects the digestive organs, in the intestine it turns into a viscous gel-like substance, which slows down the absorption of food and reduces. Soluble fiber is found in foods such as: carrots, apples, broccoli and white cabbage, citrus fruits, wholemeal flour, cereals (oats, barley and rye), legumes (peas, beans, lentils), various berries, sunflower seeds ).
2. Insoluble fiber has the opposite effect - it swells when it enters the stomach and intestines, thereby speeding up the passage of food through the digestive tract. This is what causes the mild laxative effect of fiber. In addition, insoluble fiber restores the intestinal microflora and normalizes the digestive tract. Insoluble fiber is found in bran, legumes, peels of vegetables and fruits, shells of cereals, nuts and seeds).

If we consider the varieties of fiber in more detail, then we can distinguish the following types:

1. pectins (intercellular carbohydrates),
2. gums (walls and seeds of tropical plants),
3. cellulose (plant cell walls),
4. mucus (plant seeds and algae),
5. hemicellulose,
6. lignin.

Video

What foods contain fiber (table)?

Every person who cares about their health should know the foods rich in fiber in order to include them in their daily diet. In general terms, we can say that plants, their leaves, fruits, stems, tubers and roots are rich in fiber. Sources of plant fiber content are cereals, vegetables and fruits, berries and nuts.

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The foods richest in fiber include:

• buckwheat;
• oatmeal;
• whole grain bread and bran baked goods.

In order to make it more convenient for you to plan your daily diet and make a shopping list, we have compiled a convenient table. Now you will know which foods contain a lot of fiber. You can print the table and hang it in the kitchen, and it is also convenient to take it with you when you go shopping.

There are products that do not contain coarse fibers. These include all food of animal origin: meat and fish, dairy and sour-milk products and cheeses. These foods are not considered fiber.

If you want to get the most health benefits from fiber, try to consume it along with foods containing beta-carotenes, vitamins E and C. Try to get fiber from a variety of sources, make sure that all foods containing this substance are equally present in your diet. Fiber is contraindicated in infants and people with gastrointestinal diseases. Fiber is an indispensable component of a modern healthy diet. Include it regularly in your diet, and soon you will notice an improvement in your health.

The benefits of fiber - dietary fiber found in plant products, are constantly talked about by nutritionists and adherents of a healthy lifestyle.

And this is not surprising - with its help, you can effortlessly maintain normal intestinal microflora.

By itself, fiber is practically not digested in the digestive tract and does not contain vitamins, which theoretically makes it useless.

But at the same time, tough fibers are essential for good health, digestion, and bowel function.

We understand products rich in fiber, how it works and make a list of dishes that must be included in the menu.

Foods rich in fiber - benefits and contraindications

Why does our body not want/can't digest fiber?

The answer is simple: the processing of the coarse part of the plants will take a long time, but their transit through the body provides cleansing of food debris, toxins and toxins, and the presence of carbohydrates is necessary for a feeling of satiety.

Unlike food, which goes through a long way of digestion, fiber is excreted in its original form, however, it can also be soluble and insoluble.

What it means: A healthy, balanced gut contains bacteria that can break down tough dietary fiber.

With their help, soluble compounds are formed in the large intestine. They take on a jelly-like state and are partially absorbed.

You can determine the degree of solubility by the peel of the fetus - the thinner and softer it is, the more the fibers split.

The soluble group consists of resins, alginates, pectins. Insoluble - cellulose, lignin, hemicellulose.

8 benefits of fiber:

1. Restores proper functioning and activates intestinal motility - the diet is prescribed for hemorrhoids and constipation
2. Stimulates weight loss - due to high satiety, the feeling of hunger recedes, portions are reduced in size
3. Reduces blood sugar and controls cholesterol levels - indicated for all types of diabetes, for the prevention of cardiovascular diseases
4. Cleanses the lymphatic system
5. Removes toxins, toxins, unnecessary fats, gastric and intestinal mucus, is a natural absorbent
6. Strengthens muscle fibers
7. Is the prevention of cancer, including rectal cancer
8. Minimizes putrefactive processes

Of course, some foods rich in fiber have a number of contraindications, and if abused, they can cause bloating and malabsorption of other nutrients.

These include:

1. Apples
2. grapefruit
3. Tomatoes
4. Strawberry
5. Cabbage
6. cereals
7. Bran

Carefully it is worth enriching their diet with inflammation of the mucous membrane of the intestines and stomach, acute infectious diseases, problems with blood circulation.

Foods rich in fiber and dietary fiber - a table with a description

Fiber is a food of plant origin.

Vegetables, fruits, cereals, bran, dried fruits, legumes, wholemeal bread - fibers are concentrated in seeds, stems, peel.

In fruits, the mass reaches 2%, in berries - 3-5%, in mushrooms - 2%. Seeds contain a large amount of insoluble fiber.

Soluble - berries, oat bran and leafy vegetables.

A balanced diet based on this basis fully covers the daily need for dietary fiber without additional additives.

Tip: 25g is just the amount of insoluble fiber a person needs daily to maintain gut health.

The list below contains foods that contain the maximum dietary fiber.

It is important to remember that vegetables lose fiber during heat treatment, which is why it is better to eat them in a "live" form.

Seeds- flax, pumpkin, sunflower, sesame

Bread from whole grain flour, coarse grinding, with bran

Khlebtsy from cereals and cereals

nuts- almonds, forest, walnuts, cashews, pistachios, peanuts

cereals- barley, buckwheat, oatmeal, wheat

Rice- peeled, unrefined, brown

All instant cereals that do not require cooking do not contain coarse dietary fiber. Although they are convenient to prepare, they are useless for health.

Dried fruits- dates, raisins, dried apricots

Vegetables without heat treatment - asparagus, spinach, broccoli, cabbage, carrots, radishes, cucumbers, potatoes, beets, tomatoes, pumpkin

Berries and fruits- black currants, raspberries, strawberries, bananas, apricots, peaches, apples, pears, grapes

But dairy products and all their derivatives of fiber, alas, do not contain.

It is also not found in premium flour, oils and freshly squeezed juices. To enrich the latter with dietary fiber, smoothies should be preferred.

Vegetables and fruits should not be peeled - the peel of apples and pears contains the greatest amount of fiber. This does not apply to avocados.

We also clean imported apples - during long-term transportation of fruits, the peel is always treated with chemical compounds that are a priori not useful.

Tip: In vegetables, fiber is concentrated in different parts. In carrots, for example, in the core, and in beets - in the rings inside.

Separately, it is worth mentioning bran.

All of them - rice, corn, wheat, barley, oats and rye - not only contain a huge amount of dietary fiber, but are also a natural absorbent.

They contain vitamins B, E, nicotinic acid, zinc, chromium, magnesium, selenium and a number of useful trace elements.

You can buy them at a pharmacy or a health food department. The optimal dose for bowel cleansing is one tablespoon three times a day.

If at the same time you drink medications prescribed by a doctor, at least six hours should pass after taking bran, since they have the ability to actively remove all foreign elements.

Also, fiber can be purchased in the form of preparations containing both types of fibers.

Its regular intake quickly replenishes the deficiency of ballast substances, however, nutritionists recommend resorting to this method as a last resort and limiting yourself to a properly constructed menu.

Foods rich in fiber - a list and rules for reasonable weight loss

Inspired by the inspiring information about the ability of fiber to swell in the stomach and remove all harmfulness, many girls begin to mindlessly abuse a diet based on dietary fiber.

She, no doubt, works, but with an increase in the norm to and more than 40 g per day, it can do great harm to well-being.

Together with bran, useful substances and vitamins will begin to be excreted, bloating and increased gas formation will join them.

To prevent this from happening, Julia Upton, a nutritionist at the American Dietetic Association Health, developed a number of simple rules:

1. 16-20 g of fiber daily provides 800 g of fruits and vegetables with skins
2. Another 5-7 grams will bring porridge from barley, brown rice, buckwheat and oatmeal
3. 5-6 grams contain 100 g of wholemeal bread
4. Diversify the menu twice a week with lentils, peas and beans
5. Do not eat confectionery sugar, replace harmful snacks with dried fruits
6. Small snacks should consist of nuts and seeds
7. Eat steamed bran - 6 tablespoons per day

Tip: for better absorption of food, leave fruit for the first half of the day and give up the bad habit of drinking water with food.

It is important to remember that a quarter of the daily menu for weight loss should be fresh salads.

Another quarter - fruits, a quarter - cooked vegetables, a tenth - legumes and cereals, the same amount of fermented milk, milk and nuts, the twentieth - fats of vegetable origin.

Losing weight in this way, it is really possible to lose two to four kilograms per month with the help of a competent diet alone.

To make the process smooth and painless, make a menu based on foods rich not only in fiber, but also in vegetable proteins and fats.

Cook more variety of dishes based on:

1. Beans, soy, brown rice and chickpeas
2. Add pumpkin seeds, almonds, walnuts, cashews and hazelnuts to fresh salads
3. Vitaminize with spinach and avocado
4. Don't Forget the Brussels Sprouts, Artichokes and Broccoli
5. Within reason, treat yourself to bananas, raspberries, pears, apples

Rich in the benefits listed above, quinoa seeds are a source of omega-3 fatty acids, protein, calcium, zinc, magnesium, and iron.

Porridge is prepared from them, ground into flour and bread is baked. Quinoa has practically no taste, so spices are indispensable.

Benefits of fiber for hemorrhoids

Eating fiber-rich foods (see the section above for a complete list) is especially important for hemorrhoids.

Hard dietary fibers, like a sponge, absorb a large amount of moisture and soften the stool, facilitating their passage through the rectum without irritation of the mucous membrane.

The basis of the diet should be fresh vegetables, fruits, cereals, bananas, dried apricots, prunes and 60 grams of bran daily.

It is worth adhering to the following nutritional rules:

1. Eat 5-6 small meals a day
2. Give preference to buckwheat, barley, pearl barley and oatmeal
3. Choose bread from wholemeal flour, bran and black
4. Refuse muffins and pasta
5. Choose the right vegetables: beets, cauliflower, broccoli, cucumbers, zucchini, raw, stewed and steamed carrots
6. Drink 1.5-2 liters of water a day
7. Limit tea, coffee, alcohol

Foods rich in fiber - a list of allowed during pregnancy

Hard dietary fiber in the diet of expectant and young mothers is an effective prevention of constipation and obesity.

The daily intake is 28-30 grams. This is enough for regular bowel movements and maintaining a stable level of sugar.

1. Focus on fresh vegetables and fruits; do not peel apples, pears, peaches
2. Choose Whole Grain Bread
3. Eat wheat, rye and rice bran
4. Cook lentils and peas

But during feeding, it is better to abandon too coarse fiber and products containing it:

1. Beans
2. dill
3. sweet pepper
4. Broccoli
5. brown rice
6. corn
7. Beans
8. Coarse flour

Eat instead:

1. Kashi on the water
2. beets
3. Prunes
4. Pears
5. plums
6. husked rice
7. Potato

And be sure to monitor the baby's reaction to your diet - the quality of mother's milk directly depends on it.

For more information on the importance of fiber for weight loss, see the video below:

Hello everyone!

We all have heard more than once that there is such a useful fiber that you need to consume as much as possible for the health and benefit of your body.

But, not all of us fully understand what fiber is and what it is eaten with.

Let's figure out what fiber is, what it contains and what foods have a lot?

Let's consider everything briefly, but clearly.

What is fiber?

Fiber is dietary fiber that is not digested by the digestive enzymes of the human body.

Fiber has a lot of useful properties. It can be called the janitor of our body, cleaning and sweeping out all harmful substances from it.

Useful properties of fiber

The four main benefits of fiber are:

1. Fiber removes cholesterol and helps lower blood sugar levels
2. Normalizes the work of the gastrointestinal tract (gastritis, colitis, constipation, flatulence)
3. Promotes weight loss (obesity)
4. Removes accumulated metals and toxins from the body

The main types of fiber

• BRAN
• CELLULOSE
• HEMICELLULOSE
• LIGNIN
• PECTIN
• GUM
• MUCILAGE

What foods contain fiber?

1. Oat and rice. These are the shells of cereal grains, separated from flour or cereals. They reduce blood cholesterol levels very well.
2. Sunflower seed husk. Very gently cleanses the intestines and normalizes the activity of the gastrointestinal tract

• Cellulose contains:

Lignin lowers blood cholesterol levels, prevents the formation of gallstones.

• Pectin contains:

Citrus fruits, hibiscus, apples, bananas, beets, cabbage, dried peas, agar-agar,

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Fiber in the 70-80s of the last century was often called in scientific works because it does not carry energy value for the body. However, later it was found that dietary fiber (another name for fiber) has a specific effect on the functioning of the intestines: they improve motility, promote the removal of toxins, and so on. Today, a list of foods rich in fiber is always at hand for those who strive to lead a healthy lifestyle.

useful ballast

Dietary fiber is that part of the food that is not digested by the secrets of the human gastrointestinal tract. This property makes them practically useless in terms of replenishing the energy reserves of the body. At the same time, thanks to him (table below), they are able to stimulate intestinal activity. The benefits of dietary fiber also include:

stimulation of bile secretion;

removal of excess cholesterol;

cleansing the body of toxins;

creating a feeling of satiety.

Assistant in the fight against diseases

One of the most common diseases of the digestive system today is constipation. A sedentary lifestyle contributes to the development of this disease, and it, in turn, provokes other unpleasant ailments. Inclusion in the diet of foods high in fiber is a good way to prevent and sometimes treat (there are diseases in which fiber, on the contrary, is contraindicated).

Dietary fiber is a must in the diet of people with diabetes. Fiber reduces the need for insulin by increasing the resistance (sensitivity) of cells to this substance. Dietary fiber regulates blood sugar and cholesterol levels, thereby reducing their levels. The latter property makes them faithful assistants in the fight against excess weight.

In addition, fiber helps reduce the risk of developing hemorrhoids and gallstones. Recently, gastroenterologists are increasingly talking about the undeniable benefits of dietary fiber in the fight against colon cancer.

Two types of fiber

Dietary fiber is divided into soluble and insoluble. Their effect on the body is somewhat different. Soluble or "soft" fibers include:

• dextran;

Fiber of this type removes harmful substances from the body, promotes healing of the intestinal mucosa and reduces putrefactive processes. Insoluble dietary fiber improves the motility of the digestive tract, removes cholesterol, and increases the secretion of bile. These include:

cellulose;

hemicellulose;

List of foods rich in fiber

Ballast substances are rich in plant foods. The content of fiber in the skin of fresh fruit is much higher than the amount in the pulp. This rule also applies to cereals: whole grains contain several times more dietary fiber than industrially processed ones. Useful for digestion and dried fruits: raisins, dried apricots, prunes, apricots. Vegetables rich in fiber are white cabbage, beets, carrots, potatoes and tomatoes. A variety of nuts, sunflower or pumpkin seeds, mushrooms and berries can also be used as a source of dietary fiber.

Today, you can find any fiber-rich foods on store shelves (a table showing the amount of dietary fiber per 100 grams of product is given below). One of the favorites for this parameter is bran. By the amount of fiber, they are significantly superior to many other products.

daily requirement

Experts indicate that a person needs to consume 25-40 g of fiber daily. The daily rate varies depending on the age of the person and the condition of his body. The recommended amount for women is 25 g per day, for men - 40 g. After 50 years, gastroenterologists advise reducing the amount of fiber consumed, since older people often experience a decrease in intestinal motor function.

Need expert advice

Today, fiber can be bought at the pharmacy in the form of special preparations containing soluble and insoluble dietary fiber. They allow you to quickly fill the body's need for ballast substances. However, you should not, having learned about the benefits of dietary fiber, immediately run to the store. Special preparations, as well as fruits, cereals and vegetables rich in fiber, can be both beneficial and harmful. Therefore, gastroenterologists and nutritionists recommend gradually introducing dishes with ingredients containing a large amount of dietary fiber into the diet.

There are a number of diseases in which the list of foods rich in fiber is a list of contraindications. These include:

diseases accompanied by inflammation of the mucous membrane of the stomach and intestines;

acute infectious diseases;

inadequate circulation.

Grapefruit, apple, cabbage, tomatoes, strawberries, cereals, bran and other foods high in fiber, if consumed in excess, can lead to unpleasant consequences:

bloating and increased gas formation;

the development of fermentation processes in the intestine;

malabsorption of vitamins and other nutrients.

Do not drastically change the usual menu

Sometimes girls who have learned about the benefits of dietary fiber and having studied the list of foods rich in fiber immediately switch to a new diet. Often such a radical change in the menu leads to the unpleasant consequences mentioned above: bloating and increased gas formation. A gradual increase in the amount of fiber in the diet will help to avoid such incidents. The proportion of foods rich in dietary fiber is slowly increased every day. An indispensable part of the process is careful observation of the reaction of the body.

How to increase fiber in your diet

There are almost no dietary fibers in products made from premium flour, in oils of animal and vegetable origin, in fruit and vegetable juices, in all kinds of confectionery, in meat and fish, and so on. It is not necessary to immediately and permanently abandon these foods in favor of those rich in fiber. Instead of many of them, you can use similar, but more "alive". It is not difficult to gradually replace white bread with rye bread, and whole grain flour of the highest grade. Instead of juices (we are talking about freshly squeezed), you can cook today's popular smoothies. Pumpkin slices, carrots and an apple are a great option for such a cocktail.

It is worth remembering that most of the fiber is found in the skin of vegetables and fruits. Therefore, it is better not to peel cucumbers, apples and pears both for smoothies, there and during the preparation of salads. But the avocado, the composition of which includes many elements useful for the body, should still be freed from the skin.

Minimum processing - maximum result

Fiber is more in fresh foods. That is why patients with disorders in the gastrointestinal tract are allowed to eat only boiled or steamed vegetables. And for a healthy body, they are more useful when they are not subjected to heat treatment. Fruit salad can replace the usual dessert. Instead of your favorite "Olivier", "Mimosa" and "Crab sticks" it is better to use dishes with fresh vegetables. Cabbage alone, the benefits of which have been instilled in us from kindergarten and hardly anyone doubts, can become an ingredient in a large number of salads.

Careful choice

Today it is easy to find fruit in the store both in winter and in summer. However, it is worth remembering that not all of them are equally useful. Pineapples, oranges, mangoes and the same avocados have a wonderful composition at first glance, but it is better to give preference to local and seasonal vegetables and fruits. Exotic dishes are brought to us from afar, and often various chemical compounds are used to keep them attractive. And in the absence of harmful substances, the usefulness of overseas products is lower than that of local ones, since they are often plucked immature, when the fruits have not yet had time to gain strength and be filled with useful substances. Of course, you can include them in the diet, but you should carefully choose the supplier. Substances used to preserve food can cause allergies and disrupt the stomach or intestines. In a word, in the pursuit of fiber, one should not forget about other needs of the body.

Unpolished rice and other grains, unpeeled apples and pears, cucumbers, tomatoes and cabbage - the benefits of high-fiber foods have been confirmed by numerous studies. They help to avoid various ailments associated with metabolic disorders and the functioning of the gastrointestinal tract.

The key to a healthy body is variety and a sense of proportion. Too much fiber, like fat, leads to a malfunction of the body. A familiar menu may contain some in abundance and exclude others. Expansion of the diet will help fill them. The beneficial properties of parsley roots, germinated wheat or the same peel of apples and cucumbers are often overlooked, simply because these ingredients are not too familiar to us.